3.2.3.1 Psychological factors that can influence an individual in physical activities. 3.2.3.1.14 Stress management

Question 1

stress

Answer 1

negative response of an individual to a threat

Question 2

anxiety

Answer 2

(in sport)
negative aspect
caused by worry & fear of failing competitive situation

Question 3

positive side of stress

Answer 3

eustress
beneficial = thrive
seek stress = experience psychological & physiological thrill of facing danger

Question 4

stressors

Answer 4

causes of stress

stress = eustress or create negative responses of anxiety

Question 5

5 examples of stressors:

Answer 5

1. injury
2. important match
3. good opponent
4. extrinsic reward
5. failure fear of = audience, SO coach or own exp )

Question 6

different types of stress

Answer 6

1. somatic effects of stress (body)

2. cognitive effects of stress (mind)

Question 7

cognitive stress

Answer 7

psychological
negative thoughts or feelings
irrational thinking
loss of concentration = attention narrowing

Question 8

somatic stress

Answer 8

physiological effects
increase HR, sweating, extreme nausea/sick feeling
muscle tension (damaging)
most obvious in isolated skill

Question 9

how does warming up reduce stress

Answer 9

reduces cognitive & somatic stress
focus on activity (concentration)
HR controlled
reduces muscle tension

Question 10

8 cognitive stress/anxiety management techniques

Answer 10

1. negative thought stopping
2. positive self talk
3. imagery
4. visualisation
5. mental rehearsal
6. attentional control and cue utilisation
7. psychological skills training

goal setting

Question 11

negative thought stopping

Answer 11

learned action/trigger to remove them
redirects attention -> task
prior learning of cueing action vital to success of this technique

Question 12

positive self talk

Answer 12

replace negative thoughts with positive ones

focus on tactic/weakness/bad habit

Question 13

imagery

Answer 13

recreate past performance skill successful - recall feel in the mind
use the emotions associated = build confidence
avoid stress imagine calm place mental escape
internal or external
kinaesthetic and satisfaction gained

Question 14

visualisation

Answer 14

mental image skill-perfected success in training
image - locked in & relieved in real game
internal or external

Question 15

mental rehearsal

Answer 15

going over movements of task in mind before action takes place
useful performing a sequence of skills = rehearsed in order in spatial sequence = less likely to forget (in calm situation)

Question 16

attentional control and cue utilisation

Answer 16

ability to process info directly linked to arousal level
stress and arousal increase (ability to take in info narrows) = attentional narrowing
attentional wastage - important info to be missed

4 styles of attention 
1. broad e.g. football midfielder 
2. narrow
3. external 
4. internal 
narrow internal tennis serve 
narrow external cricket batter

Question 17

psychological skills training

Answer 17

performer train and practice using any cognitive stress management

Question 18

somatic anxiety/stress management techniques

Answer 18

1. biofeedback
2. progressive muscular relaxation (PMR)
3. centering
4. breathing control
5. warm up
   (relaxation)

Question 19

biofeedback

Answer 19

use a measuring device - help athlete recognise physical changes that happen under stress (HR, galvanic skin response - electrical activity & electromyography -muscle tension
recognise symptoms = techniques to reduce

Question 20

progressive muscular relaxation

Answer 20

physical technique performer alternates between state of tension to state of relaxation in same muscle
from periphery of body to core

Question 21

centering

Answer 21

form of breathing control - perform learns to relax shoulders and chest while concentrating on slow movement of abdominals when taking deep controlled breaths = divert attention away from stressful situation e.g. in isolate skill (tennis serve)